Fiber

These instructions are for Children's Hospital of Philadelphia (CHOP) patients who are recommended to increase fiber in their diet to help with constipation.

Important information:

• Fiber is found naturally in plants. It does not contain calories, minerals or vitamins. Fiber cannot be broken down in our bodies and is often called "bulk" or "roughage." It can keep you feeling full without adding calories to your diet. It can also help to keep bowel movements normal and prevent constipation and diarrhea.

• A fiber goal for most children is the child's age plus 5-10 grams of fiber. For example, the goal for a 6-year-old child would be 11-16 grams of fiber per day.

• A high fiber diet is not just a quick fix; it is a lifelong solution to the problem of constipation!

• There are two types of fiber:

  1. Insoluble fiber:

     • Does not break up in water

     • Decreases risk of cancer

     • Good sources include dark leafy vegetables, fruit skins, whole wheat products, wheat bran, corn bran, seeds and nuts

  2. Soluble fiber:

     • Breaks up in water

     • Lowers low-density lipoprotein (LDL) cholesterol levels

     • Helps to control blood sugar

     • Good sources include dried beans and peas, peanuts, lentils, potatoes, carrots, berries, broccoli, bananas, apples, barley, rye, oats/oat bran, nuts, flaxseed and oranges

Instructions for adding fiber to your child's diet:

• Gradually increase the amount of fiber in your child's diet. Increasing fiber too fast may cause gas, cramping, bloating or diarrhea.

• Drink plenty of water. Fiber works by soaking up water, making stool larger and softer. This helps stool move through the gut.

• Eat a variety of whole grains, fruits and vegetables.

• Read food labels and choose foods with at least 3 grams of fiber or more per serving.

• Look for the words "whole grain" or "whole wheat" on labels.

• Eat raw fruits and vegetables with the skin on.

• Dried fruits (especially prunes and figs) are a good source of fiber.

• Try adding 1 tablespoon (Tbsp) of unprocessed wheat bran to foods such as meatloaf, casseroles, homemade breads, muffins, and baked goods.

• Try bran, oatmeal or whole grain cereals for breakfast.

• Substitute oat bran or whole-wheat flour for one-fifth to one-third of all-purpose flour in baked goods recipes.

Fiber content of foods:

High Fiber Recipes

Colon Cocktail

• 3 Tbsp. Applesauce

• 2 Tbsp. Canned prunes in prune juice

• 1 Tbsp. psyllium (Metamucil)

1. Add more applesauce and sugar to taste.

2. This makes one serving and can be served as an appetizer before dinner.

Fruit Paste

• 2 cups water

• 10 Senna tea bags

• 1 pound raisins

• 1 pound dates

• 1 pound prunes

• 1 cup brown sugar

• ½ cup lemon juice

1. Bring 2 cups of water to boil, add Senna Tea Bags.

2. Add raisins, dates, and prunes, then simmer for 5 minutes.

3. Remove from heat and remove tea bags

4. Add remaining ingredients. Blend mixture together until pureed. Freeze in pint-sized freezer storage bags.

5. When ready to eat, remove from freezer and refrigerate to thaw. Can be eaten off a spoon or spread on graham crackers. It tastes like the center of a Fig Newton™!

Natural Laxative Mixture

• 1 pound raisins

• 1 pound currants

• 1 pound prunes

• 1 pound figs

• 1 pound dates

• 1 28 ounce Container undiluted prune concentrate

1. Add fruit and prune concentrate to a blender or food processer and blend until smooth. Liquid will be very thick.

2. Freeze in pint-sized freezer storage bags. When ready to eat, remove from freezer and refrigerate to thaw. Can be eaten off a spoon or spread on graham crackers.

Banana Bread: makes 16 slices, or 8 servings

• ½ cup sugar

• ½ cup egg substitute

• 2 cups mashed banana (about 5)

• 2 cups whole wheat flour, sifted

• 1 teaspoon baking powder

• ½ teaspoon baking soda

• 1 teaspoon cinnamon

1. Preheat oven to 350 degrees F

2. Beat sugar, eggs, and bananas with mixer until smooth.

3. Combine flour, powder, soda, and cinnamon in a separate bowl. Mix well, then then add to banana mixture.

4. Pour into 9 x 5 inch loaf pan sprayed with cooking spray.

5. Bake for 45 minutes.

Whole Wheat Apple Cake

• ½ cup finely chopped nuts

• ¾ cup raw sugar

• 1 teaspoon cinnamon

• 2 teaspoons wheat germ

• 1 ½ cups apples, peeled and thinly sliced

• ½ teaspoon lemon juice

• ½ cup butter

• 2 eggs

• 1 ¼ cups whole wheat flour, sifted

• 1 ½ teaspoons baking powder

• ½ teaspoon baking soda

• ½ cups sour cream

• ½ teaspoon milk

1. Preheat oven to 350 degrees F.

2. Combine the nuts, ¼ cup of sugar, cinnamon, wheat germ, apples and lemon juice in a small bowl, set aside.

3. Cream butter and remaining sugar. Beat in eggs one at a time.

4. In another bowl, sift together flour, baking powder and baking soda.

5. In a third bowl, combine the sour cream and the milk.

6. Stir the sifted dry ingredients into the creamed mixture, alternating with the sour cream mixture.

7. Pour ½ the batter into a greased 9 x 5 x 3 inch loaf pan. Evenly spread apple mixture on top. Pour remaining batter over top.

8. Bake for 50 minutes. Serve warm with whipped cream.

Lentils and Pasta: makes 6 servings

• ¾ cup lentils

• 2 teaspoons olive oil

• 1 teaspoon minced garlic

• 16 ounces can of tomato sauce

• 1 ¾ cups low-sodium chicken broth

• 2 cups ditalini

• ¼ cup grated parmesan cheese

1. Rinse lentils and drain.

2. In medium skillet, sauté garlic and onion in oil. Once fragrant, add tomato sauce, lentils and chicken broth. Cover and simmer 30 minutes or until lentils are tender.

3. Cook and drain pasta according to package directions.

4. Serve sauce over pasta. May top with parmesan cheese. The sauce may be pureed to disguise the lentils!

Fiber Treats: makes 24 squares

• ¼ cup butter (1/2 a stick)

• 1 (10 ounce) package marshmallows or 4 cups miniature marshmallows

• 5 cups Fiber One™ cereal

1. Melt butter in large saucepan over low heat.

2. Add marshmallows and stir until completely melted. Cook over low heat for about 3 minutes longer, stirring constantly.

3. Remove from heat. Add cereal. Stir until well coated using buttered spatula or waxed paper.

4. Press mixture evenly into buttered 13 x 9 x 2 inch pan. When cool, cut into 2-inch squares.

5. For additional flavor, stir ¼ cup peanut butter into marshmallow mixture just before adding cereal, or add 1 cup salted cocktail peanuts or 1 cup of seedless raisins with the cereal.

Websites to visit for more healthy recipes with fiber content:

• www.cookinglight.com

• www.KingArthurFlour.com

Reviewed on May 1, 2022, by Danielle Campell, RD; Kelsey Palm, RD